The human body, like any living creature, is subject to daily rhythms of activity. Our body is programmed by nature to be active and rest at certain periods of time, and different people they do not coincide: one feels a surge of vigor at half past nine in the morning, the other after four in the afternoon. And from this it follows that the same recipe cannot exist for everyone. Training will give maximum effect, if they coincide with the daily maximum of a particular individual.

During wakefulness, two important human parameters fluctuate:

• physical activity, when the muscles “with or without pleasure” perceive the load;
• psychological activity, when the brain is ready to perceive new things or resists receiving any stimuli.

It is necessary to monitor your well-being for 2-3 weeks to find out at what time attacks of drowsiness, irritability, and apathy occur every day. At such a time, training is useless: even if you force yourself, through blackmail, or pressure on your conscience, to go to the gym, your body will get nothing other than excessive fatigue.

And vice versa, having noticed when the desire to move and communicate comes, it is worth scheduling sports at these hours. Only training at the peak of activity, associated with the pleasure of muscle work, will force the body to burn excess calories and build sculpted abs.

Advice. Keep a special diary to record how you feel.

Having figured out your daily biorhythms, you can more rationally distribute your work and rest time. For the upper peaks, plan sports and other active work, even mental, on the lower ones - tea, meditation or daytime sleep.

Sports for early risers

To those who rise with the sunrise, nature gives morning joy, vigor and the desire for immediate activity as if on a silver platter. These early hours should be spent on a long, well-thought-out set of exercises aimed at combating fat deposits. This could be exercises for all muscle groups with stretching, running in the park, swimming in the sea or pool, or working on a cardio machine. It is no coincidence that the English aristocrats with their fit figures We started the day with a horse ride, which perfectly strengthens the abs and makes the muscles of the torso and hips work.

A special hoop with massage balls - a hula hoop - works great for combating fat, especially on the stomach and waist. By vigorously rotating it for 15 minutes to catchy music, you will provide yourself with an athletic waist and positive mood for the whole day.

Morning workouts have a lot of advantages, including the opportunity to:

• give your best after a night's rest;
• prepare the body for the working day;
• gain a sense of accomplishment in relation to your body in the morning;
• free up the evening for communication.

Larks prefer morning workouts.

If sports in the morning for early risers is an opportunity to lose weight, then for building muscle mass It is better for them to choose a suitable time in the afternoon, but not too late. These should be afternoon hours, chosen in such a way that they coincide with moments of physical and psychological recovery. Fitness, swimming pool, aerobics - classes should provide stress to all muscle groups, be intense, but not excessive.

Advice. The first meal after training should include protein food to restore muscle fibers.

How to plan sports if you are a night owl

For a person with the “night owl” chronotype, not only does it become too difficult to engage in sports, it can be too difficult to get involved in ordinary household activities in the morning. The body is not only late, but also wakes up for too long and is completely unprepared for stress. If the hormonal background is also slowly “swinging,” then morning sports activity can even put the “owl” in a hospital bed.

The first workout in the “night owl”’s daily schedule falls at approximately the same hours as the second one for the “lark” – from 12 to 16 hours. As a rule, this is lunch break time in production and offices. But the “owl” just recently had breakfast, so he can skip lunch and replace it gym or shaping. The inability to have a snack after training will also be beneficial - let the body replenish the costs from its reserves. After 2-3 weeks, this will become noticeable by the disappearance of these same folds.

The second, strength training, is scheduled for the night owl after work. Unlike the “lark”, the “owl” is still full of strength and works tastefully in the “rocking chair”, building up beautiful muscles. There is also time left for a protein dinner, because she will not go to bed soon.

Are there any benefits to evening workouts? There are, and there are many of them:

• the working day is over, there is nowhere to rush, you can work hard on the exercise machines;
• muscles and ligaments are sufficiently warmed up during the day, and this minimizes injuries;
• there are not 8 hours of work ahead, but quality rest;
• At night, the body will recover from reserves, which promotes weight loss.

So, distributing loads by time of day allows you to increase their efficiency and maintain health. Morning workout works against excess fat, evening workout eliminates muscle sagging. But it should be remembered that only consistency, frequency and a sense of proportion will help you fully achieve what you want.

What time of day is best to train: video

Sport, fitness - for many people these are no longer just words, but a way of life. These people, no doubt, are aware of how it is advisable to eat during regular (albeit at an amateur level) exercise. However, there is another category - novice athletes. Those who finally made up their minds overcame laziness and joined the gym. We will talk about how to eat properly when playing sports. Although, perhaps, the “pros” will also emphasize something new for themselves.

We emphasize that the story in the material is not about food additives (dietary supplements, etc.), sold in specialized stores. Firstly, there is no confidence in their absolute harmlessness to health. Secondly, “Culinary Eden” is still a resource about “ordinary”, albeit very tasty food, as well as everything connected with it.

Sports activities always involve increased muscle activity. For normal muscle function and achievement of sports results (for example, some muscle building), there is a need for additional protein nutrition. After all, it is protein that is “responsible” in our body for the formation and restoration of body cells and tissues.

However, don't forget about carbohydrates. Some people mistakenly believe that their consumption should be limited because they make you fat. However, carbohydrates are the main source of energy. And energy is very necessary for the body during significant physical activity. Fats are also a source of energy. You shouldn't forget about them either. In general, the body needs more proteins, carbohydrates and even fats during physical activity than without them.

It's always better to rely on personal experience, rather than on someone else’s stories (although learning from other people’s mistakes, of course, has not been canceled either). Fortunately, in this case there is such an opportunity (personal experience): the author of the text goes to the gym three times a week.

How to eat properly when playing sports. Start

Returning from vacation and looking with sober eyes at his photos taken at a seaside resort, the author was surprised to discover that he already had a fairly noticeable belly. This saddened the author. But true friends They didn’t let me die of boredom - they encouraged me to join the gym. Moreover, they kept us company. By the way, it’s better to go and play sports with a group. At least with someone else. It’s more fun, and there’s a certain competitive spirit.

It’s better to start exercising twice a week (this is not the author’s invention - advice from a trainer). And when you feel that you have “swayed”, you can switch to a frequency of three times every seven days. Some people exercise more often, but if you just want to “get yourself in order,” that’s enough: excessive diligence can do harm.

By the way, I almost forgot, it is necessary to consult a doctor before starting classes. Moreover, preferably not with a doctor “assigned” to the fitness center. Take your time, don't regret it. In the end, you will receive not just advice on the intensity of your exercise and load, but also a more or less complete picture of your health. When was the last time you had your body examined for no apparent reason, just for prevention? Same thing.

When a doctor's consultation has been received, finally go to the gym. Meet the coach. At first, it is better to hire him - he will advise and supervise the implementation of a set of necessary exercises (depending on the goals you are pursuing), and show you how to use the exercise equipment correctly.

I want to eat

To be honest, at first I was not in the mood for proper nutrition. After the first couple of lessons, “everything hurt.” But then the body adjusted to the new rhythm of life, the muscles “developed”, the pain went away. My friends and I remembered that we seemed to have heard something about how you should eat something special when playing sports. Having remembered, we asked the coach a question. By the way, he himself could enlighten us on this matter. In the end, proper nutrition accelerates the achievement of the required result. “Minus one hundred points - Gryffindor,” Minerva McGonagall, the headmaster of the Hogwarts school of wizardry from the Harry Potter saga, would say about this.

One way or another, the question was asked. In response, our trainer recommended that we eat at least 5-6 times a day, stating that similar method nutrition is “the most physiological”. During the day there should be two breakfasts (first and second), lunch, dinner and post-workout meals. At the same time, it is advisable not to overeat before training and not to overeat after it.

To eat properly when playing sports, the first breakfast, which should not be too rich. A glass of yogurt, kefir (not necessarily low-fat), maybe a little cottage cheese, tea, coffee (both without sugar) or fresh orange juice. The first breakfast is about 5% percent of the total daily calorie intake. Next comes the second breakfast. It can be eaten before leaving home for work or, if possible, already at work (approximately 30% of the daily calorie intake for an adult). Lunch is another 30% of calories. Afternoon snack - plus 5%. Dinner - 25%. Another 5% is post-workout nutrition. You shouldn't eat too much. With a weight of 70-80 kg, the volume of food eaten should be no more than 4 kg per day. Don't forget about fruits and vegetables: 15-20% of your daily diet. This is ideal.

Not everyone and not always can follow such a diet. But, of course, options are possible! For example, you can have only one breakfast - nothing bad will happen to you because of this. Breakfast and lunch on a “sports day” should be quite nutritious.

You should have an afternoon snack two or three hours after lunch. In general, in the afternoon you can eat little by little at intervals of two hours. At the same time, food should contain a lot of carbohydrates - this will give you strength before exercise. It is worth scheduling daily meals so that the last one takes place at least an hour and a half before class. Drink water (not carbonated) or juice - it won't hurt, especially in the last hour before training.

You need to eat varied. You shouldn’t get hung up on cottage cheese and diet boiled chicken breasts (I know from myself that at first you just eat them, being happy for yourself, and then you can’t even look at these products). Boiled and steamed meat is perfect, legumes - only pureed, as well as oatmeal with milk. An excellent option is various soups, not too fatty, but not entirely lean either. Neutral soups, again for variety, should be interspersed with sour soups.

If possible, in order to comply with your eating schedule, it is better to carry food with you (if there is no normal cafe at work or nearby or if you want to save money). There's nothing to be ashamed of. In the end, are you trying to improve your figure or do you simply have nowhere to put your money and, out of nothing to do, are giving it away for a gym? In addition to chicken and meat, eat fish. Side dish - buckwheat, rice, potatoes, even pasta can be eaten (without fatty sauces). Buy some hermetically sealed ones from the store. plastic containers- They are convenient to take food with you.

The daily calorie intake (and not only when playing sports) also depends on the climatic conditions in which the individual lives. In hot weather, it is better to reduce the calorie content of food, while in Siberian frosts, eat more protein foods, but at the same time reduce fat intake.

During and after training

Of course, you can’t eat anything during training. Agree, it’s strange to pump up, say, your abs, with undigested food in your stomach, biting off a piece of bread from time to time. As already mentioned, you need to “stop” eating at least an hour and a half before the start of your workout.

But during training you should drink water (it’s good to drink a glass of water before). Of course, not in liters, but little by little: a few sips every 20-25 minutes. Do not swallow the water right away, it is better to hold it in your mouth for a while - this will quench your thirst better. Naturally, no soda. Even mineral water, not to mention cola and other lemonades. Don't drink cold water. After physical exercise it becomes hot, and a person strives to sip some cold water. This is exactly what cannot be done. It is much better if the water is at room temperature, even slightly warm. As a rule, gyms have coolers - there is no problem adding a little hot water to a glass of cold water.

You cannot limit yourself in fluid intake while playing sports. This can lead to pressure fluctuations, increased stress on the heart, and the onset of dehydration processes.

After training - optional. If you're thirsty, drink, and if not, don't drink. There is an opinion that you should not drink water immediately after training. But that's not true. If you drink half a glass or even a glass of water, it won't get any worse.

Now about the food. The workout is completed, a lot of energy has been spent, and you are hungry. A huge mistake is to wait two hours after training and only then allow yourself to snack. You shouldn't do this. It is advisable that no more than an hour pass between physical exercise and the subsequent meal. Another thing is that you shouldn’t eat your fill. A plate of rice, buckwheat, or even better - a little bean or pea puree, a little cottage cheese with jam, fresh fruit - this is quite enough to remove hunger and strengthen your strength.

You can't eat this

Of course, there are foods whose consumption when playing sports is best minimized. These are sweet drinks - any lemonade, coffee and tea with sugar (it’s better to drink the latter with honey or, in extreme cases, with a sweetener). Of course, you shouldn’t go heavy on baking. Sweet buns and even bread can be replaced with special bread, unleavened bread. Sweets, not only chocolate, but mainly caramel. Various cakes, especially store-bought ones, which are made from “no one knows what” (it’s better not to eat them at all, never). Cheap pasta (it is acceptable and even healthy to eat only high-quality pasta made from durum wheat). Let us emphasize: “reduce consumption to a minimum” does not mean eliminate it completely: do not reproach yourself for one piece of candy you eat.

• 200 g low-fat cottage cheese, oatmeal(3-4 tablespoons dry), apple or orange, a cup of unsweetened coffee with milk (with regular, not condensed or cream);
• Snack: a glass or two of kefir or 100-150 g of cottage cheese or an apple (orange) and 50 g of hard cheese;
• Lean meat or fish or poultry (200-250 g), cereals or pasta, greens;
• Look at what you haven’t eaten yet - maybe a vegetable salad, maybe cottage cheese, maybe 1-2 eggs, maybe, if you don’t really want to eat, a glass of kefir or milk;
• After training: green salad (white cabbage, greens, maybe with fresh cucumber) with meat, fish or poultry (150-200 g), or eggs;
• Before going to bed - a glass of low-fat kefir or green tea with skim milk.

To eat properly, you need to at least approximately know how many calories are “burned” during sports training. However, training is different. Above we talked about classes in gym(exercise machines, treadmill). But sport does not live on the gym alone. The table below will help you relate energy expenditure to sports.

As a supplement to nutrition during intense physical activity, you can take vitamins (in winter and spring this is worth doing even without sports). There are specially developed vitamin complexes (not dietary supplements!) for those who are friends with sports. Consult your doctor before using them. Now you know how to eat properly when playing sports. Exercise, eat right and be healthy! By the way, the author’s tummy is gradually shrinking.

A person who regularly plays sports feels physical discomfort and gives up his usual workouts. Is it possible to continue sports activities during a cold? How do sports and colds “combine”?

Sports and colds: scientific research

The American College of Sports Medicine conducted a study on 50 volunteers. Half of the test subjects were infected with a mild strain of a viral respiratory infection. Observations lasted 10 days. During the period of illness, all subjects were engaged in daily training: some intense (bodybuilding), some – jogging and training on exercise machines. The study group infected with the virus and healthy students who exercised moderately recovered equally. A group of experimental subjects who intensively engaged in bodybuilding during the period of illness recovered slowly and took a long time to recover.

The conclusions of the study are as follows: moderate physical activity (aerobics, running, exercise equipment, yoga, etc.) does not cause complications.
U this study There were opponents, whose main objection was the following: the experimental subjects were infected with a weak strain of the virus, while in real conditions viruses have a much more aggressive effect on the human body.

Professional sports: contraindications

Professional athletes have a “above the neck” rule. In cases where the disease is “based” above the level of the neck (runny nose, sore throat), you can exercise. It has long been an established fact that after training, nasal congestion goes away and breathing becomes easier.

In cases where the disease is “below the neck”, you cannot play sports. These cases include pain in the muscles, chest, etc.

An absolute contraindication for sports is an increase in temperature. Professional training is also canceled if the following symptoms occur: inflammation, pain, cough, difficulty breathing, heaviness in the arms or legs, muscle pain. In such conditions, even warm-up and simple exercises are contraindicated.

Sports and colds: non-professionals

Professional athletes are always under the supervision of qualified doctors who will accurately determine for them the possibility/impossibility of training in a certain condition. Is it possible to exercise when you have a cold? How to determine the admissibility of training for an amateur who does not have the opportunity to consult a doctor?

There are two opposing scientifically based medical views on amateur sports.

Opinion 1. Sports activities are contraindicated for any painful symptoms: sneezing, coughing, mild malaise, nasal congestion, etc.
Opinion 2. If a person feels well enough and continues to live as usual, goes to work or study, training is not contraindicated.

At the same time, all doctors agree on absolute contraindications to playing sports if you have a cold:

1. High temperature. Any increase in temperature indicates inflammatory processes in the body. You can’t play sports if you have inflammation!
2. Flu. With the flu, the body is in an extremely depleted state - the recovery period after this illness takes about 2 months! It is prohibited to treat the flu during the acute period of illness. After recovery, doctors advise reducing the intensity of training for another 2 weeks. The particular danger of influenza lies in complications that can lead to chronic heart or kidney disease if you suffer from influenza on your feet.
3. A cough - chesty, intense - is a contraindication for sports.
4. Pain in joints, muscles, aching bones.
5. Loss of strength. If the body is exhausted and requires rest, it is unwise to overload it. If a cold is accompanied by severe weakness and fatigue, this is a reason to skip training.

Sports: health promotion

It is well known that playing sports reduces the risk of developing colds, including influenza. Doctors explain this by saying that physical activity strengthens the immune system and increases the level of leukocytes in the blood, which helps fight pathogens that have entered the body.

What simple physical activities help prevent colds?

• Daily running fresh air or walking for 30 minutes;
• aerobics classes every other day;
• yoga;
• stretching (stretching);
• tai-bo (aerobics with elements of oriental martial art);
• tai chi (slow Chinese gymnastics, suitable for any age);
• water aerobics.

Sports and colds: a reasonable combination

If there are no absolute contraindications to playing sports, and a cold does not cause severe symptoms, you can start training.
How to do this without harm to health? There are several rules developed for playing sports when you have a cold.

Reducing training time.
It is recommended to reduce the duration of training by 30-50%. Thus, with a normal workout lasting 1.5 hours, the workout time for a cold will be 40-60 minutes.

Reducing training intensity.
During illness, the intensity of training is reduced by 50%. You can reduce the number of “approaches” of each exercise by 2 times, reduce the time spent on each exercise machine by half, or reduce the load.
You can do a warm-up, aerobic exercise, run on a treadmill, or do step aerobics.
During a cold, do not do strength exercises. Scientists have found that during flu and colds, anabolic processes in the muscle decrease. Physical activity with delayed anabolism leads to the destruction of muscle mass.

Compliance with the recovery period.
After recovery, the load is increased gradually. In the first week, the training intensity increases to 50-70%, in the second week gradually - to 75-90%. They begin to train as usual in the third week after illness.
During the recovery period, it is recommended to take vitamin-mineral complexes.

Drinking large amounts of fluid.
During a cold, the body needs large quantities liquids. During training, it is recommended to drink warm purified water every 15 minutes.

Complete rest.
For a quick recovery, proper rest is recommended - after training, the sick body will need rest and good sleep.
Caution after training.
After physical activity, immunity drops for several hours. It is advisable to protect yourself from hypothermia and being in crowded places.

Training: moral aspect

Most colds are ARVI - viral infections. During the acute course of the disease, a patient releases viruses when sneezing, coughing, or sweating.

Training indoors in a gym will create a risk of infection for everyone in it: other athletes, coaches and staff.

The advice to exercise while wearing a mask is quite controversial – is it comfortable enough? It would probably be better to skip classes or study at home during ARVI.

How to combine a cold and sports?

Do not practice when elevated temperature, severe weakness and pain.
Reduce the duration and intensity of training.

As you know, sports activities improve your mood, strengthen your immune system, and make your figure fit. But the loads must correspond to the body’s capabilities, otherwise serious illnesses will appear instead of health and joy. Women especially need to remember this, since any stress is reflected at work. reproductive system. You need to know what sports are useful to engage in during menstruation, because moderate physical activity in “ critical days"is simply necessary.

Content:

The influence of sports activities on a woman’s condition during menstruation

Menstruation is inevitably associated with a deterioration in well-being. During this period, every woman, to a greater or lesser extent, exhibits symptoms such as fatigue, weakness, headache, depressive mood, nagging pain in the abdomen and lower back. Sports activities have a beneficial effect on a woman’s well-being on critical days, if, of course, she knows when to stop and understands what is good for her body at this time and what can harm her.

The positive role of sports during menstruation

Physically strong woman Gets sick less often and tolerates illnesses that arise during menstruation more easily. This is facilitated by muscle training, good blood circulation, and strengthening of the nervous system. The positive role of sports during menstruation is as follows:

1. Blood supply to organs and oxygen supply to cells improves. This helps strengthen physical endurance.
2. During classes, a woman experiences positive emotions, as a result of which the level of endorphins (“joy hormones”) in her body increases, which can reduce pain. Therefore, exercises help relieve pain in the chest and abdomen.
3. The nervous system relaxes, which helps improve sleep, mood, and relieve headaches.

It is possible and beneficial to engage in exercises that help strengthen the back muscles, improve blood circulation, and develop flexibility. If you exercise wisely, you can keep your body in good shape and significantly alleviate unpleasant symptoms.

Video: Is it possible to continue sports training during menstruation?

Why sports activities can be harmful on critical days

Blood loss, hormonal changes in the body and an increased likelihood of gynecological diseases during menstruation are factors that are not in favor of sports activities.

Blood loss is accompanied by a decrease in hemoglobin levels. Sports exercises can cause increased bleeding, which leads to anemia in a woman.

Hormonal shift. During menstruation, the level of estrogen in the body significantly decreases and the level of progesterone increases, the action of which is aimed at weakening the muscle tone of the uterus. At the same time, progesterone also affects other muscles of the body. Therefore, a woman has less endurance during her period. Any physical action requires increased effort and affects the functioning of the heart, blood vessels and other vital organs.

Gynecological diseases. Exercises associated with lifting weights, strength loads, and tensing the abdominal muscles can cause an increase in intra-abdominal pressure. This leads to the release of blood with endometrial particles from the uterus into abdominal cavity. As a result, a woman develops endometriosis, a pathological development of the endometrium that can cause infertility.

Increased physical activity during sports training, recreational jogging, and dance classes leads to menstrual irregularities: an increase in the duration and volume of menstruation, and cycle irregularity. They may occur too often or, conversely, with a long delay (up to complete cessation). Factors that provoke disruptions in the menstrual cycle are stress and strong emotional experiences that professional female athletes experience.

During menstruation, the likelihood of infection entering the genitals is increased, the immune system is weakened, which leads to the occurrence of inflammatory and infectious processes. It is not recommended to engage in sports that involve stress on the pelvic organs and lower back, as well as sudden movements (equestrianism, cycling, fencing, wrestling, accelerated running, sports games with the ball).

When sports activities are contraindicated

Each woman independently decides whether to exercise during menstruation or not. It all depends on her habits general condition health, body preparation. However, there are situations when exercise can cause obvious harm to a woman’s health.

Exercising during menstruation is prohibited if menstruation is irregular, heavy, accompanied by severe pain in the lower abdomen and back, as well as dizziness and fainting. Any physical activity harmful during menstruation if a woman has endometriosis.

If you have other gynecological diseases, the question of the possibility of continuing sports training during menstruation should be decided after consultation with your doctor. So, for example, with uterine fibroids physical exercise may provoke increased tumor growth, but swimming is beneficial. They help strengthen the lower back, help reduce tumor pressure on internal organs, align their location.

What to remember when planning sports activities on critical days

When deciding whether it is possible to visit a swimming pool, play sports games or engage in other sports during menstruation, you must remember to follow certain rules:

1. Even if a woman is accustomed to systematic exercise and is completely healthy, during her period she needs to switch to a lighter training regimen. Reduce the number of repetitions of the exercise, eliminate exercises with a barbell, abandon weight training equipment, reduce the duration and intensity of the workout. This especially applies to exercise in the first 2-3 days of menstruation.
2. If a woman has signed up for any sports section for the first time, it is not recommended to start training on the days of menstruation. Unusual strain on muscles and fatigue will increase the pain associated with menstruation.
3. If you have any cycle disorders or gynecological diseases, you should definitely consult your doctor before planning sports activities during your period.
4. Avoid performing exercises with sudden body turns or abdominal compression. It is harmful to perform stands with leg lifts and abdominal tension. This leads to disruption of the blood supply to the pelvic organs.
5. Plays an important role right choice clothes. During your period, it is advisable to come to training in loose dark sports trousers. This will ensure better heat exchange and create the necessary hygienic conditions. It is not recommended to wear synthetic tight leggings or shorts.
6. It is necessary to carefully observe the rules of hygiene: use only hygienic tampons during classes, and be sure to shower after training.

When playing sports, you need to drink 2-3 times more water than usual so that you can compensate for the increased loss of fluid, prevent dehydration, thickening of blood in the uterus, the formation of blood stagnation and inflammatory processes.

Video: What loads are acceptable when exercising in the gym

During menstruation, it is quite acceptable to engage in such types of sports activities that lead to slight fatigue, but do not cause overstrain of the body. They should give a boost of energy and stimulate the nervous, digestive and other systems of the body.

Yoga and Pilates. Such training is characterized by a smooth change of postures, muscle relaxation and breathing exercises.

Swimming. Strengthens back muscles, relieves tension. The water must be slightly warm. IN cold water muscle spasms intensify, menstrual pain will be felt even more. In addition, hypothermia of the lower body can lead to exacerbation of gynecological diseases.

Warning: During menstruation, you should not swim in natural bodies of water, the water of which may be polluted. The likelihood of infection entering the genitals during this period is increased. A tampon will not protect against infection.

Shaping, aerobics, dancing. Such classes will bring undoubted benefits if the load is moderate and the duration of classes is reduced.

Video: Yoga classes during menstruation

Exercises that are good for menstruation

Such exercises help relieve muscle tension by stretching them and reduce abdominal pain.

Exercise 1. Lying on the floor, bend your legs. In this position, make several deep breathing movements with your stomach (draw your stomach in strongly as you inhale, push it out sharply as you exhale).

Exercise 2. Stand up with your hands raised. Pull them up, rising on your toes, and take several steps.

Exercise 3. Lie down with your feet against the wall at a level above your head. Take deep breaths and exhales. You can “walk” along the wall.

Exercise 4. Lying on your stomach, face down, with your legs closed, lean on your palms and bend back, tensing your hips. Stand like this for 20 seconds, smoothly return to the starting position.

If during training during menstruation you experience dizziness, weakness, nausea, increased bleeding and abdominal pain, exercise should be stopped immediately.